January	59.10	July	71.64	Most miles/year	1504.1	2007 miles	562.0	2016 miles	752.0
February	69.98	August	52.14	Most miles/month	179.3	2008 miles	1005.0	2017 miles	932.8
March	78.82	September	67.06	Most miles/week	65.1	2009 miles	1026.5	2018 miles	847.9
April	70.96	October	71.78	Most Hours run/week	12:47:42	2010 miles	1229.0	2019 miles	1381.2
May	73.81	November	53.11	Longest run	31.3	2011 miles	1343.0	2020 miles	1504.1
June	72.02	December	66.94	Half Marathon	1:35:46	2012 miles	1286.3	2021 miles	794.5
Long Run	Athlinks	PR's		Marathon	3:29:16	2013 miles	936.1	2022 miles	557.3	599.19	Altra Rivera 2:
				Current number of runs	229	2014 miles	958.8	2023 miles	913.1	75.15	Altra Vanish Tempo
Training Log 2024						2015 miles	830.9	2024 miles	809.4	9.07	Altra Escalante Racer 2
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk	Elevation	17,749 ft	117.24	Altra Timp 2 (Trail)
Jan 01 Mon	3.00	0:27:09	0:09:03	Renessance Hotel Gym w/Q, 1st half inclined. +Chest strengthening
Jan 02 Tue	2.01	0:18:05	0:09:00	Home Treadmill 2% inclined, 4 pull-ups, walked dogs 1 mile
Jan 03 Wed	2.01	0:18:59	0:09:27	Home Treadmill 2% inclined, 5 pull-ups, walked dogs 1 mile
Jan 04 Thu	2.00	0:18:44	0:09:22	Home Treadmill 2% inclined, 5 pull-ups
Jan 05 Fri
Jan 06 Sat	8.12	1:19:00	0:09:44	Morning Torrance to PVDN loop		8.1		469 ft
Jan 07 Sun					17.14		2:41:57
Jan 08 Mon
Jan 09 Tue	2.08	0:19:24	0:09:20	Home Treadmill 2% inclined, 5 pull-ups
Jan 10 Wed	2.01	0:18:52	0:09:23	Home Treadmill 2% inclined, 5 pull-ups, squats, push-ups
Jan 11 Thu	2.00	0:19:10	0:09:35	Home Treadmill 2% inclined, 5 pull-ups, core, push-ups
Jan 12 Fri
Jan 13 Sat	3.13	0:28:08	0:08:59	Morning home treadmill Run, first 2 miles inclined, yard work
Jan 14 Sun				yard work - DIY artificial turf	9.22		1:25:34
Jan 15 Mon				yard work - DIY artificial turf
Jan 16 Tue	2.01	0:18:47	0:09:21	Treadmill 2% inclined, 2 pull-ups, walked dogs 1 mile, yard work
Jan 17 Wed	2.02	0:18:05	0:08:57	1st mile 2% inclined, 5 pull-ups, 20 push-ups, core
Jan 18 Thu	2.00	0:18:39	0:09:19	2% inclined, 3 pull-ups, 20 push-ups, core
Jan 19 Fri
Jan 20 Sat	4.21	0:38:20	0:09:06	Morning Run to Wilson Park loops and farmers market.
Jan 21 Sun	3.20	0:29:36	0:09:15	Walked dogs 1 mile, then neighborhood run	13.44		2:03:27
Jan 22 Mon	2.03	0:18:34	0:09:09	2% inclined, 5 pull-ups, 20 push-ups, core
Jan 23 Tue	2.00	0:18:46	0:09:23	2% inclined, 2 pull-ups, 20 push-ups, core
Jan 24 Wed	2.01	0:18:52	0:09:23	2% inclined, 5 pull-ups, 20 push-ups, core, 30 squats
Jan 25 Thu	2.00	0:18:42	0:09:21	2% inclined, 5 pull-ups, 20 push-ups, core
Jan 26 Fri				20 push-ups, core, 30 squats
Jan 27 Sat	5.26	0:00:48	0:00:09	Home to Wilson Park Loops				135 ft
Jan 28 Sun					13.30		1:15:42
Jan 29 Mon	2.00	0:18:41	0:09:20	2% inclined, 5 pull-ups, 20 push-ups, core, 30 squats
Jan 30 Tue	2.00	0:18:42	0:09:21	2% inclined, 5 pull-ups, Abductors 3x20, 30 squats
Jan 31 Wed	2.00	0:18:50	0:09:25	2% inclined, 5 pull-ups
Feb 01 Thu	2.00	0:18:30	0:09:15	2% inclined, 5 pull-ups
Feb 02 Fri				22-push-ups, core, 40 squats
Feb 03 Sat	6.08	0:56:36	0:09:19	Wilson Park Loops from home and back
Feb 04 Sun				Bday dinner with Tash, Kat & Q. Hayatt stay one night	14.08		2:11:19
Feb 05 Mon	2.00	0:18:45	0:09:22	2% inclined, 5 pull-ups, 20 push-ups, 40 straight-legged hip lifts, 20 seated straight leg lifts.  20 plank-knee to elbow.  20x3 abductors
Feb 06 Tue	2.00	0:18:41	0:09:20	2% inclined, 5 pull-ups
Feb 07 Wed	2.01	0:18:45	0:09:20	2% inclined, 5 pull-ups, 30 push-ups, 20 plank-knee to elbow.
Feb 08 Thu	2.00	0:18:45	0:09:22	2% inclined, 5 pull-ups
Feb 09 Fri	3.01	0:26:23	0:08:46	2% inclined, 5 pull-ups, 4x400m intervals not inclined.
Feb 10 Sat	6.12	1:00:00	0:09:48	Home to Wilson Park Loops
Feb 11 Sun					17.14		2:41:19
Feb 12 Mon	3.22	0:28:52	0:08:58	hood run
Feb 13 Tue	2.00	0:18:47	0:09:24	2% inclined, some pull-ups,40 straight-legged hip lifts,15mi onewheel
Feb 14 Wed	2.01	0:18:54	0:09:24	2% inclined, 6 pull-ups, 20 push-ups, 15 plank-knee to elbow.
Feb 15 Thu	2.01	0:18:50	0:09:22	2% inclined, 5 pull-ups
Feb 16 Fri	2.02	0:18:57	0:09:23	2% inclined, 5 pull-ups, 20 push-ups, 15 plank-knee to elbow.
Feb 17 Sat	12.36	2:25:01	0:11:44	Torrance - PV loop with trails		12.4		912 ft
Feb 18 Sun					23.62		4:09:21
Feb 19 Mon	2.00	0:18:45	0:09:22	2% inclined, 5 pull-ups, 20 push-ups.  Left mid back not well.
Feb 20 Tue	2.01	0:10:00	0:04:59	2 pull-ups,.  Mid back still sore, worse today but better after run.
Feb 21 Wed	2.03	0:18:45	0:09:14	2% inclined, 5 pull-ups. Left mid back slightly better.
Feb 22 Thu	2.00	0:18:42	0:09:21	2% inclined, 2 pull-ups. 20 push-ups, 2x25 squats
Feb 23 Fri	2.00	0:18:39	0:09:19	2% inclined, 5 pull-ups. 20 push-ups, 15 plank-knee to elbow.
Feb 24 Sat
Feb 25 Sun	5.09	0:50:24	0:09:54	loop to PCH and back, 1x20 curls @20 lbs	15.13		2:15:15
Feb 26 Mon	2.00	0:18:42	0:09:21	2% inclined, 5 pull-ups
Feb 27 Tue	2.00	0:18:24	0:09:12	2% inclined, 5 pull-ups, 20 push-ups, 15 plank-knee to elbow, 20 squats
Feb 28 Wed	2.01	0:18:50	0:09:22	loop to PCH and back, 1x20 curls @20 lbs, 1 pulll-up, 20 push-ups
Feb 29 Thu	2.01	0:18:49	0:09:22	2% inclined, 5 pull-ups, 20 push-ups
Mar 01 Fri	2.02	0:18:56	0:09:22	2% inclined, 1x20 curls @20 lbs
Mar 02 Sat	8.08	1:20:00	0:09:54	Wilson Park Loops from home and back		8.1
Mar 03 Sun					18.12		2:53:41
Mar 04 Mon	2.06	0:19:27	0:09:27	2% inclined, 5 pull-ups, single leg bridges 3x15, abductors 3x15
Mar 05 Tue	2.02	0:18:53	0:09:21	2% inclined, 5 pull-ups, 40 straight-legged hip lifts
Mar 06 Wed	2.00	0:18:45	0:09:22	2% inclined, 5 pull-ups, single leg bridges 3x15, abductors 3x15
Mar 07 Thu	2.01	0:18:48	0:09:21	2% inclined, 5 pull-ups, single leg bridges 3x15, abductors 3x15, 20 push-ups
Mar 08 Fri	2.03	0:18:56	0:09:20	2% inclined, 5 pull-ups, walked dogs a mile
Mar 09 Sat				Taxes completed.  25 push-ups, walked dogs 1mi & groom / bathed
Mar 10 Sun	8.66	1:25:00	0:09:49	Home Torrance - Redondo loop,	18.78	8.7	2:59:49	200 ft
Mar 11 Mon	2.00	0:18:55	0:09:28	2% inclined, 5 pull-ups, 25 push ups
Mar 12 Tue	2.00	0:18:46	0:09:23	2% inclined, 5 pull-ups, walked dogs a 1.25 miles, 6mi onewheel
Mar 13 Wed	2.00	0:18:45	0:09:22	2% inclined, 5 pull-ups, 40 straight-legged hip lifts
Mar 14 Thu	2.00	0:18:44	0:09:22	2% inclined, 5 pull-ups
Mar 15 Fri	3.23	0:30:06	0:09:19	hood run - feeling a bit lethargic
Mar 16 Sat	3.21	0:30:10	0:09:24	Home to Wilson Park, walked dogs 1mi, 20 pushups, some core
Mar 17 Sun				Walked dogs 1 mile, 25 push-ups, 30 straight-legged hip lifts, 1 min side planks, slow pull-up/down	14.44		2:15:26
Mar 18 Mon	2.00	0:18:44	0:09:22	2% incline, 5 pull-ups
Mar 19 Tue	2.01	0:18:30	0:09:12	2% incline, then walked dogs 1mi. 5 pull-ups, 3x15 single leg bridges, 3x15 abductors, 40 straight-legged hip lifts
Mar 20 Wed	2.01	0:17:48	0:08:51	1.25mi inclined, 1200m tempo @7:41, 5 pull-ups
Mar 21 Thu	2.00	0:18:02	0:09:01	Inclined Run with 2 flat 400m @tempo pace, 5 pull-ups
Mar 22 Fri	3.02	0:25:21	0:08:24	2% inclined 1 mile, then 7:41 tempo miles. 15 curls @20Lbs, 20x3 abductors, 15x3 single leg bridges, 40 straight-legged hip lifts
Mar 23 Sat
Mar 24 Sun	10.18	1:41:45	0:10:00	Ran to beach some sand running and Ave C double stairs	21.22	10.2	3:20:10	436 ft
Mar 25 Mon	2.01	0:18:48	0:09:21	2% inclined run.  Lower back still a little sore.
Mar 26 Tue	2.00	0:18:46	0:09:23	2% incline, 6 pull-ups, 3x15 single leg bridges, 3x20 abductors
Mar 27 Wed	2.00	0:18:44	0:09:22	2% incline, 6 pull-ups
Mar 28 Thu	2.02	0:18:52	0:09:20	2% incline, 6 pull-ups
Mar 29 Fri	2.00	0:18:49	0:09:24	2% incline, 6 pull-ups, 40 straight-legged hip lifts
Mar 30 Sat	4.25	0:39:30	0:09:18	2% incline, 1 pull-up
Mar 31 Sun				20x1 @20lbs Bicep curls, 40 straight-legged hip lifts, 3x15 single leg bridges, 3x20 abductors	14.28		2:13:29
Apr 01 Mon	2.01	0:18:50	0:09:22	2% incline, 6 pull-ups
Apr 02 Tue	2.01	0:18:51	0:09:23	2% incline, 6 pull-ups
Apr 03 Wed	2.05	0:19:11	0:09:21	2% incline, 6 pull-ups
Apr 04 Thu	2.02	0:18:50	0:09:19	2% incline, 6 pull-ups, 40 squats
Apr 05 Fri				40 straight-legged hip lifts, 3x15 single leg bridges, 3x20 abductors, 20 push-ups
Apr 06 Sat	10.14	1:33:00	0:09:10	Beach Strand run		10.1		92 ft
Apr 07 Sun					18.23		2:48:42
Apr 08 Mon	2.00	0:18:47	0:09:24	2% incline. 40 straight-legged hip lifts, 20 push-ups
Apr 09 Tue	2.00	0:18:45	0:09:22	2% incline. 6 pull-ups, 20 push-ups
Apr 10 Wed	2.00	0:18:51	0:09:26	2% incline. 6 pull-ups, 20 push-ups
Apr 11 Thu	2.01	0:18:52	0:09:23	2% incline. 6 pull-ups, 20 push-ups
Apr 12 Fri	2.07	0:19:59	0:09:39	2% incline. 6 pull-ups
Apr 13 Sat	12.16	1:58:00	0:09:42	Beach strand run, 5 pull-ups at Manhattan Beach		12.2		171 ft
Apr 14 Sun					22.24		3:33:14
Apr 15 Mon	2.00	0:18:44	0:09:22	2% incline. 6 pull-ups, 20 push-ups
Apr 16 Tue	2.00	0:18:47	0:09:24	2% incline. 6 pull-ups
Apr 17 Wed	2.02	0:18:59	0:09:24	2% incline. 6 pull-ups, 40 straight-legged hip lifts, 3x15 single leg bridges, 3x20 abductors
Apr 18 Thu	2.00	0:18:46	0:09:23	2% incline. 6 pull-ups, 20 push-ups
Apr 19 Fri				40 straight-legged hip lifts, 3x15 single leg bridges, 3x20 abductors, 20 push-ups
Apr 20 Sat	10.31	1:39:32	0:09:39	Beach strand run, 1 double steps Ave C sprint		10.3
Apr 21 Sun				50 straight-egged hip lifts, walked dogs 1 mile	18.33		2:54:48
Apr 22 Mon	2.00	0:18:46	0:09:23	2% incline. 6 pull-ups, 20 push-ups
Apr 23 Tue	2.01	0:18:32	0:09:13	2% incline. 1 pull-ups, 25 push-ups, 55 straight-legged hip lifts
Apr 24 Wed	2.00	0:18:46	0:09:23	2% incline. 6 pull-ups, 25 push-ups
Apr 25 Thu				25 push-ups, 45 straight-egged hip lifts, 3x15 single leg bridges, 4x20 abductors, walked dogs 1 mile
Apr 26 Fri	3.00	0:25:26	0:08:29	9:13 @ 2% incline, flat 8:00, 7:47, 6 pull-ups
Apr 27 Sat				slightly injured right knee, feels like meniscus or LCL
Apr 28 Sun				slightly injured, walked dogs 1 mile with Queanh	9.01		1:21:30
Apr 29 Mon				slightly injured
Apr 30 Tue	3.15	0:29:17	0:09:18	Walked dogs 1 mile before run. 3x15 single leg bridges, 25 push-ups
May 01 Wed	3.11	0:28:42	0:09:14	25 push-ups, 6-pull-ups
May 02 Thu				30 push-ups, 1 minute side planks
May 03 Fri	2.01	0:18:47	0:09:21	2% incline, 1 minute side planks, 6 pull-ups
May 04 Sat	5.28	1:12:00	0:13:38	Trail run, 30 push-ups				1,201 ft
May 05 Sun					13.55		2:28:46
May 06 Mon				30 push-ups, 6-pull-ups
May 07 Tue	2.00	0:18:39	0:09:19	2% inclined, 6-pull-ups, 30 push-ups, 50 straight-legged hip lifts
May 08 Wed	2.01	0:18:52	0:09:23	2% inclined, 6-pull-ups
May 09 Thu	2.01	0:18:51	0:09:23	2% inclined, 6-pull-ups, 30 push-ups, 50 straight-legged hip lifts, 3x15 single leg bridges, 4x20 abductors
May 10 Fri
May 11 Sat	10.02	1:52:05	0:11:11	Trail run		10.0		1,076 ft
May 12 Sun					16.04		2:48:27
May 13 Mon	3.19	0:28:54	0:09:04	Hood run, 30 push-ups, 6 pull-ups				89 ft
May 14 Tue	2.00	0:18:43	0:09:21	2% inclined, 6-pull-ups, 30 push-ups, 50 straight-legged hip lifts
May 15 Wed	2.00	0:18:46	0:09:23	2% inclined,, 4 pull-ups, 30 push-ups
May 16 Thu
May 17 Fri	2.00	0:18:45	0:09:22	2% inclined, 6-pull-ups.  Setup SaunaBox after dinner with Travel Tech/Alfonso farewell.
May 18 Sat	12.02	2:21:13	0:11:45	Trail run, zone 2.  Ave HR 126.  17 mins Saunabox		12.0		1,414 ft
May 19 Sun				15mins Saunabox	21.21		3:46:21
May 20 Mon	2.00	0:18:45	0:09:22	30 push-ups, 30 straight-legged hip lifts, 10min Saunabox
May 21 Tue
May 22 Wed	3.02	0:26:10	0:08:40	Home Treadmill
May 23 Thu				7.5 hour drive to Mammoth Lakes
May 24 Fri				Stayed with Tash & Kat one night
May 25 Sat	3.29	0:37:08	0:11:17	Convict lake loop Trail Run				328 ft
May 25 Sat	3.31	1:25:00	0:25:41	Round 2 = Afternoon Hike with friends this time :)				495 ft
May 26 Sun	8.54	2:48:00	0:19:40	1st attempt Lake Convict to Mildred - river crossing too dangerous	20.16	8.5	5:35:03	1,722 ft
May 27 Mon				7.5 hr drive home, walk dogs 1 mile, unpack, wash, charge, return Tesla Model X 2017
May 28 Tue				Landscaping rocks to Dad's, then 2 hr denist, play with dogs
May 29 Wed	2.00	0:18:22	0:09:11	2% incline, 7 pull-ups
May 30 Thu	2.00	0:18:48	0:09:24	2% incline, 4 pull-ups, 40 straight legged hip lifts
May 31 Fri	2.00	0:18:46	0:09:23	2% incline, 8 pull-ups
Jun 01 Sat	7.07	1:13:00	0:10:20	Home - Wilson Park loops, 10 push-ups, Walk dogs 1 mile				233 ft
Jun 02 Sun				Walked dogs 1 mile	13.07		2:08:56
Jun 03 Mon	2.00	0:18:44	0:09:22	2% incline, 7 pull-ups, 40 straight legged hip lifts
Jun 04 Tue	2.04	0:19:09	0:09:23	2% incline, 7 pull-ups
Jun 05 Wed	2.00	0:18:44	0:09:22	2% incline, 4 pull-ups, 30 push-ups, single leg bridges 3x20, abductors 3x15
Jun 06 Thu	3.00	0:26:11	0:08:44	Home Treadmill
Jun 07 Fri				Jacob's middle school graduation
Jun 08 Sat	3.00	0:27:45	0:09:15	Gym @ Yamava Resort, 15x3 crunch machine @50lbs, 4 pull-ups
Jun 09 Sun					12.04		1:50:33
Jun 10 Mon	2.00	0:18:45	0:09:22	2% incline, 4 pull-ups
Jun 11 Tue	2.00	0:18:42	0:09:21	2% incline, 6 pull-ups
Jun 12 Wed	2.01	0:18:49	0:09:22	2% incline, 6 pull-ups, 20 push-ups
Jun 13 Thu	2.00	0:18:45	0:09:22	2% incline, 7 pull-ups
Jun 14 Fri
Jun 15 Sat	10.61	1:39:00	0:09:20	Beach strand run, 5 pull-ups at Manhattan Beach		10.6		102 ft
Jun 16 Sun				Walked dogs 1.2mi, 30 push-ups	18.62		2:54:01
Jun 17 Mon	2.01	0:18:43	0:09:19	2% incline, 4 pull-ups.  Lower right ab, feels like strained muscle
Jun 18 Tue	2.05	0:18:50	0:09:11	2% incline, 2 pull-ups.  Lower right ab, feels like strained muscle. 30 push-ups, 2x20 seated straight leg lifts
Jun 19 Wed	2.00	0:18:46	0:09:23	2% incline, 2 pull-ups.  Lower right ab, feels like strained muscle.
Jun 20 Thu	2.00	0:18:46	0:09:23	2% incline, 2 pull-ups.  Lower right ab, feels like strained muscle. 30 squats, 30 push-ups
Jun 21 Fri
Jun 22 Sat	9.09	1:28:00	0:09:41	Wilson Park Loops from home and back		9.1		220 ft
Jun 23 Sun	2.02	0:19:29	0:09:39	Morning treadmill at weekend resort :) +strength training	19.17		3:02:34
Jun 24 Mon				Walked dogs 1.5 miles with Q
Jun 25 Tue	2.00	0:18:45	0:09:22	2% inclined treadmill run
Jun 26 Wed	2.00	0:18:47	0:09:24	2% inclined treadmill run, walked dogs 0.64 miles with Q
Jun 27 Thu
Jun 28 Fri
Jun 29 Sat	11.12	1:58:00	0:10:37	Run to beach and back, 10x and 20x seated straight leg lifts		11.1
Jun 30 Sun				Walked dogs a mile	15.12		2:35:32
Jul 01 Mon	2.00	0:18:44	0:09:22	2% inclined treadmill run, 6 pull-ups, Torrance court to file restraining
Jul 02 Tue				Torrance court to file restraining order
Jul 03 Wed	2.00	0:18:44	0:09:22	2% inclined treadmill run, 6 pull-ups, Torrance court to file restraining
Jul 04 Thu	3.28	0:29:57	0:09:08	Hood run, 1 mile walking dogs
Jul 05 Fri
Jul 06 Sat	10.10	1:40:15	0:09:56	Home to beach and back, 20x seated straight leg lifts		10.1		381 ft
Jul 07 Sun					17.38		2:47:40
Jul 08 Mon	2.00	0:18:44	0:09:22	2% inclined treadmill run, 6 pull-ups, 30 push-ups
Jul 09 Tue	2.00	0:18:49	0:09:24	2% inclined treadmill run, 6 pull-ups
Jul 10 Wed
Jul 11 Thu				30 push-ups, 30 straight-legged hip lifts
Jul 12 Fri	2.00	0:18:51	0:09:26	2% inclined treadmill run, 6 pull-ups
Jul 13 Sat				Walked dogs 1.67 miles, packing for Aruba
Jul 14 Sun	4.76	0:55:09	0:11:35	Morning Run, last mile was walking dogs 🐕 with Queanh 🚶 🚶	10.76		1:51:33
Jul 15 Mon	1.27	0:29:17	0:23:03	Walking from AirBnb with Q to pickup take out in Aruba + Evening walk to market
Jul 16 Tue	7.00	2:05:00	0:17:51	Walking from AirBnb to breakfast, market, eagle and palm beaches for lunch and dinner :) in Aruba with Queanh
Jul 17 Wed	0.86	0:19:14	0:22:22	Morning walk Morning walk to breakfast and market. 90° todayto breakfast and market. 90° today
Jul 17 Wed	6.87	2:49:00	0:24:36	Walk to Hilton resort, lunch and swimming for hours, walk back to Airbnb.
Jul 18 Thu
Jul 19 Fri	3.12	0:27:54	0:08:57	Morning Run @Hilton resort gym in Aruba. Inclined first 2 miles and 3x15 reps chest machine, 3x15 reps crunch machine, 5 pul-ups, 2x10 reps lat pull down machine
Jul 20 Sat	3.10	0:28:04	0:09:03	Morning inclined Run @Hilton gym in Aruba, effort in last quarter mile 2x15 reps chest machine, 2x15 reps crunch machine, 3x10 reps lat pull down machine
Jul 21 Sun					22.22		6:38:29
Jul 22 Mon	3.12	0:28:12	0:09:02	Last day in Aruba.  Morning inclined Run at Hilton resort gym, effort in last quarter mile.  4x15 reps chest machine, 4x15 reps crunch machine, 3x10 reps lat pull down machine, 10 straight leg lifts, 3x20 reps Abductors, 3x15 single leg bridges.
Jul 23 Tue				1.03 miles walking dogs with Q
Jul 24 Wed				rest
Jul 25 Thu	2.00	0:18:46	0:09:23	Inclined Run, 6 pull-ups
Jul 26 Fri	2.00	0:18:41	0:09:20	Inclined Run, 6 pull-ups
Jul 27 Sat	10.16	1:41:00	0:09:56	To Beach and back home		10.2		482 ft
Jul 28 Sun				walked dogs 1.6mi	17.28		2:46:39
Jul 29 Mon	2.00	0:18:48	0:09:24	Inclined Run, 6 pull-ups
Jul 30 Tue	2.00	0:18:37	0:09:18	Inclined Run, 6 pull-ups
Jul 31 Wed
Aug 01 Thu				25 push-ups
Aug 02 Fri	2.00	0:18:53	0:09:26	Inclined Run, 25 push-ups 6 pull-ups
Aug 03 Sat
Aug 04 Sun	10.33	1:36:00	0:09:18	Beach strand run	16.33	10.3	2:32:18	92 ft
Aug 05 Mon
Aug 06 Tue
Aug 07 Wed
Aug 08 Thu
Aug 09 Fri
Aug 10 Sat	8.04	1:21:00	0:10:04	Run around Wilson Park and Acai bowl at the farmers market :)		8.0		207 ft
Aug 11 Sun					8.04		1:21:00
Aug 12 Mon
Aug 13 Tue
Aug 14 Wed				25 push-ups
Aug 15 Thu				25 push-ups, 30 squats
Aug 16 Fri
Aug 17 Sat	10.26	1:42:00	0:09:56	Ran to beach and back after walking dogs a mile with Q. 10x seated straight leg lifts, 4 pull-ups		10.3		436 ft
Aug 18 Sun				right knee still recovering	10.26		1:42:00
Aug 19 Mon				right knee still recovering
Aug 20 Tue	2.00	0:18:57	0:09:28	2% Inclined run during lunch
Aug 21 Wed
Aug 22 Thu
Aug 23 Fri
Aug 24 Sat	10.46	1:43:00	0:09:51	Beach strand run, 4 pull-ups, dust and vaccuum		10.5		52 ft
Aug 25 Sun				Walk dogs 1 mile, 40 straight-legged hip lifts	12.46		2:01:57
Aug 26 Mon	2.01	0:18:00	0:08:57	2nd mile 2% inclined.  5 pull-ups
Aug 27 Tue	3.02	0:28:02	0:09:17	Evening home treadmill. 2 pull-ups, 25 push-ups
Aug 28 Wed
Aug 29 Thu	2.02	0:18:55	0:09:22	2% inclined run.  5 pull-ups
Aug 30 Fri	2.00	0:18:42	0:09:21	2% inclined run.  6 pull-ups
Aug 31 Sat				Travel to LAX-DEN
Sep 01 Sun	3.00	0:27:13	0:09:04	Doubletree Gym. 2% inclined, 25 push-ups, 6 pull-ups	12.05		1:50:52
Sep 02 Mon	3.02	0:27:28	0:09:06	Doubletree Gym 4 pull-ups, 40 straight legged hip lifts, 10 seated straig leg lifts
Sep 03 Tue	3.01	0:27:28	0:09:08	Doubletree Gym 2% incline
Sep 04 Wed				3 hours sleep
Sep 05 Thu				4 hours sleep Travel DEN-LAX
Sep 06 Fri
Sep 07 Sat	10.10	1:39:00	0:09:48	Home to beach and back, way too hot out!		10.1		446 ft
Sep 08 Sun				Walked dogs 1.4 miles	16.13		2:33:56
Sep 09 Mon
Sep 10 Tue	2.02	0:18:02	0:08:56	1mi @2% incline, 2 pull-ups, 25 push-ups, 40 straight legged hip lifts
Sep 11 Wed
Sep 12 Thu
Sep 13 Fri	2.01	0:18:47	0:09:21	2% inclined run. 3 pull-ups, 25 push-ups, 45 straight legged hip lifts
Sep 14 Sat	10.28	1:41:15	0:09:51	Home to beach and back		10.3		430 ft
Sep 15 Sun					14.31		2:18:04
Sep 16 Mon
Sep 17 Tue				25 push-ups
Sep 18 Wed	2.01	0:18:50	0:09:22	25 push-ups, 5 pull-ups, 2% inclined treadmill.
Sep 19 Thu	2.01	0:19:00	0:09:27	5 pull-ups, 2% inclined treadmill.
Sep 20 Fri
Sep 21 Sat	10.05	1:41:00	0:10:03	Morning Run to Wilson Park loops and farmers market acai bowl 😋		10.05		246 ft
Sep 21 Sat	1.15	0:10:48	0:09:23	Run back from Wilson Park
Sep 22 Sun				25 push-ups, 1 minute plank & side planks	15.22		2:29:38
Sep 23 Mon	2.01	0:18:49	0:09:22	2% incline, 4 pull-ups
Sep 24 Tue	2.01	0:17:52	0:08:53	2% inclined first mile, 5 pull-ups, 1 minute plank & side planks
Sep 25 Wed	3.20	0:29:20	0:09:10	Hood run after walking dogs 1 mile
Sep 26 Thu				1 minute plank & side planks, 25-push-ups
Sep 27 Fri
Sep 28 Sat	10.02	1:38:25	0:09:49	Run to Wilson Park farmers market loops to earn an acai bowl 😋		10.0		207 ft
Sep 28 Sat	1.16	0:12:32	0:10:48	Run home from Wilson Park, holding my acai bowl, post weight 124
Sep 29 Sun					18.40		2:56:58
Sep 30 Mon
Oct 01 Tue	2.02	0:18:10	0:09:00	first mile 2% inclined.  Some pull-up training.
Oct 02 Wed
Oct 03 Thu	2.00	0:18:40	0:09:20	2% inclined.  Some pull-up training.
Oct 04 Fri				onewheel 15 miles for LBM Race packet
Oct 05 Sat				groomed dogs, walked dogs 1 mile.
Oct 06 Sun	13.10	1:57:51	0:09:00	2024 Long Beach Half-Marathon 40th anniversary. 11th consecutive	17.12	13.1	2:34:41	200 ft
Oct 07 Mon				Q Surgery, and my Dr. appt & lab/blood work
Oct 08 Tue	3.02	0:28:09	0:09:19	Recovery run in barefoot shoes, some scapular pull-ups
Oct 09 Wed				1 minute plank & side planks, 20-push-ups
Oct 10 Thu	2.02	0:19:03	0:09:26	Treadmill, barefoot shoes. Some scapular pull-ups, and 1 pull-up
Oct 11 Fri				1 minute plank & side planks, 20-push-ups
Oct 12 Sat	8.44	1:34:33	0:11:12	Trail run, tried to maintain z2 HR.		8.4		679 ft
Oct 13 Sun				1 min plank & side planks, 3x20 abductors, 3x15 single leg bridges, 30 squats	13.48		2:21:45
Oct 14 Mon	3.00	0:27:16	0:09:05	1st @2% incline, plus 2x400m @7:30. Scapular pull-ups, 25 push-up
Oct 15 Tue
Oct 16 Wed	3.02	0:26:30	0:08:46	1st @2% incline, then 4x400m @7:30, 25 push-ups, 1 min plank & side planks, some scapular pull-ups
Oct 17 Thu
Oct 18 Fri				1 min plank & side planks
Oct 19 Sat	9.34	2:23:00	0:15:19	Morning Trail Run/hike		9.3		2,343 ft
Oct 20 Sun	4.11	0:39:48	0:09:41	Hood run, then walked dogs 1.1mi with Q	19.47		3:56:34	102 ft
Oct 21 Mon				30 push-ups
Oct 22 Tue	3.10	0:28:07	0:09:04	Hood run, 30 push-ups
Oct 23 Wed				30 push-ups, 30 straight legged hip lifts
Oct 24 Thu	3.00	0:26:42	0:08:54	1 st mile inclined, effort in mile 2. 1 min plank & side planks, some scapular training & pull-ups.
Oct 25 Fri
Oct 26 Sat	9.35	1:48:12	0:11:34	Morning Z2 Trail Run :) nice and cool out. Modified Cloyden loop		9.4
Oct 27 Sun				1.53mi dog  walk, 3x15 reps single leg bridges, 3x20 adbductor straight leg lifts. 30 push-ups	15.45		2:43:01	997 ft
Oct 28 Mon
Oct 29 Tue	3.01	0:28:24	0:09:26	Home treadmill.  50 straight legged hip lifts. Some scapular strengthing. 1 min plank & side planks.
Oct 30 Wed
Oct 31 Thu	3.25	0:28:41	0:08:50	Treadmill. 4x400m @7:30 + some strength training. Sauna 10min
Nov 01 Fri
Nov 02 Sat	9.30	1:37:46	0:10:31	PV trail run. Cloyden to upper fire road again.  Tried to stay in Z2		9.3		948 ft
Nov 03 Sun	3.06	0:27:08	0:08:52	Home treadmill with some speed efforts 1x800m and 1x400m, 50 straight legged hip lifts + 1 min plank & side planks. 30 push-ups, some scapular training.	18.62		3:01:59
Nov 04 Mon
Nov 05 Tue
Nov 06 Wed
Nov 07 Thu				Walked dogs 1.2mi, drive to San Diego, CA
Nov 08 Fri	3.00	0:28:00	0:09:20	Bahia Resort treadmill.  4 then 3 pull-ups, 6.2mi onewheel w/friends
Nov 09 Sat	3.08	0:27:34	0:08:57	Bahia Resort gym, some speedwork, 20 seated straight leg lifts, 4 pull-ups, 2x1 minute planks & side planks
Nov 10 Sun					6.08		0:55:34
Nov 11 Mon
Nov 12 Tue	2.03	0:19:02	0:09:23	Home Treadmill in barfoot shoes, 20 squats, 4 pull-ups
Nov 13 Wed	2.01	0:18:50	0:09:22	Home Treadmill, kept HR under 132, 20 squats, 4 pull-ups
Nov 14 Thu				2x30 reps squats, 20 push-ups
Nov 15 Fri
Nov 16 Sat	4.13	0:39:04	0:09:28	Hood run after dog walk 1.5mi, 126-135 HR, front/back yard work.
Nov 17 Sun	9.30	1:31:00	0:09:47	hood run, zone 2 run, tried keeping HR under 135	17.47	9.3	2:47:56
Nov 18 Mon
Nov 19 Tue	2.00	0:18:45	0:09:22	30 squats, home treadmill HR 126-132, some yard work afterwards
Nov 20 Wed	2.00	0:18:30	0:09:15	treadmill.  40 hoop lifts
Nov 21 Thu				caught flu virus from Q, grateful I'm work from home, theraflu night
Nov 22 Fri				flu progress, grateful I'm working from home, theraflu around noon
Nov 23 Sat				no meds, mostly just a rest day.
Nov 24 Sun				no meds, recovered mostly, walked dogs, removed tree front yard.  1 minute plank & side planks.	4.00		0:37:15
Nov 25 Mon
Nov 26 Tue				2 reps of 2 min planks/side planks
Nov 27 Wed	2.02	0:18:56	0:09:22	Treadmill, then walked dogs 1 mile. 2 pull-ups. Flu recovery
Nov 28 Thu	3.12	0:27:08	0:08:42	Home treadmill, some efforts. 3 pull-ups. Setup x-mas décor, Removed 2nd tree roots front yard.
Nov 29 Fri	4.00	0:38:27	0:09:37	Hood run, 30 push ups, setup x-mas décor				121 ft
Nov 30 Sat	4.06	0:37:30	0:09:14	Hood run, setup x-mas décor				85 ft
Dec 01 Sun					13.20		2:02:01
Dec 02 Mon	3.01	0:27:27	0:09:07	1min plank/side planks, 2x30 squats, 40 push-ups, 3 pull-ups, 20 minutes in Sauna
Dec 03 Tue	3.02	0:28:12	0:09:20	Home Treadmill, 30 squats while carrying Yoshi(13lbs), 3 pull-ups, 2x1min plank & side planks, 20 seated straight leg lifts. 18min sauna
Dec 04 Wed	3.02	0:28:46	0:09:32	Treadmill, 50 straight leg hip lifts, onewheel to UPS, sauna 20min
Dec 05 Thu				20 mins Sauna, 2 pull-ups
Dec 06 Fri	2.02	0:18:05	0:08:57	40 squats, 40 push-ups, 2 pull-ups, 23 mins Sauna
Dec 07 Sat	3.01	0:28:33	0:09:29	HR under 135, 50 straight legged hip lifts, some hip flexor work
Dec 08 Sun	3.00	0:28:24	0:09:28	HR under 135, then walked dogs 1.25 miles with Q	17.08		2:39:27
Dec 09 Mon				35 push-ups, 40 squats
Dec 10 Tue	3.02	0:29:44	0:09:51	Kept HR <= 132 on treadmill, 2x1min plank & side planks, walked dogs 1mi, 4 pull-ups, 20 mins sauna
Dec 11 Wed	3.01	0:29:10	0:09:41	Treadmill, tried staying under 135 HR.  3 pull-ups
Dec 12 Thu
Dec 13 Fri	3.50	0:35:11	0:10:03	Treadmill, tried staying under 135 HR.  50 squats, 3 pull-ups
Dec 14 Sat	4.03	0:40:12	0:09:59	Home treadmill, tried staying under 132 HR
Dec 15 Sun	4.08	0:40:10	0:09:51	Home Treadmill, kept HR between 126-132.  40 push--ups, 2 pull-ups, 2x1min planks & side planks.  25 mins in sauna.	17.64		2:54:27
Dec 16 Mon	3.01	0:29:03	0:09:39	treadmill stayed between 126-132 HR. Tired today. 17 mins Sauna
Dec 17 Tue
Dec 18 Wed
Dec 19 Thu	3.03	0:29:00	0:09:34	Treadmill 120-132 HR, 2x1min plank & side planks, 3 pull-ups, 2x30 squats, 40 push-ups
Dec 20 Fri				Thai dinner with QTK, than Astra Lumina at PV Botanical Gardens.
Dec 21 Sat	4.01	0:39:34	0:09:52	Treadmill 120-132 HR, 50 straight legged hip lifts, 3 pull-ups
Dec 22 Sun	3.02	0:29:22	0:09:43	Morning Run HR <=132	13.07		2:06:59
Dec 23 Mon
Dec 24 Tue	2.02	0:18:59	0:09:24	Lunch Run before dentist appt
Dec 25 Wed	3.03	0:28:30	0:09:24	Christmas Morning garage treadmill HR 120- 126, 3 pull-ups
Dec 26 Thu	3.04	0:28:54	0:09:30	Morning Run HR <= 132, cardio heavier today.  30 push-ups
Dec 27 Fri	3.00	0:28:56	0:09:39	Treadmill HR <= 126, 20x3 Single leg bridges, 20x3 abductor straight leg lifts, 30 Push-ups, 50 straight legged hip lifts.
Dec 28 Sat	4.03	0:38:51	0:09:38	Morning run to farmer's market 😋 buying granola
Dec 29 Sun	4.03	0:38:16	0:09:30	Morning neighborhood run, 30 mins sauna	19.15		3:02:26
Dec 30 Mon
Dec 31 Tue					0.00		0:00:00
total miles	809.37	135:50:05	total hrs		809.37	300.0	135:50:05	17,749 ft